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Fruit
Fruits are considered nature’s perfect foods. Fruits have many positive qualities. They are natural and healthy (and best from organic sources), and they are juicy, with a very high water content, like the human body itself. Fruits are also well stocked in nutrients, particularly such important vitamins as A and C, a little of the Bs, and E in the seeds. Many minerals, such as calcium, magnesium, copper, and manganese, a little iron, and other trace minerals, are also present in fruits, especially when they are contained in the water and soil that nourishes the plants or trees. Fruits are low in fat and high in fibre, both very healthful attributes for our commonly high-fat, low-fibre culture. Fruits are also relatively low calorie and low sodium, two more helpful characteristics. Fruits are high in natural sugars, thus making them a good substitute for those higher-calorie sugar treats when we feel we want something sweet.
Apples	Benefits
	Apples are a source of both soluble and insoluble fibre. Soluble fibre such as pectin actually helps to prevent cholesterol build up in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fibre in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. It is a good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fibre content.
Apricots	Benefits
	Apricots, contain impressive amounts of beta-carotene. They are also a fair source of potassium, and supply a good amount of fibre. Fresh apricots are fragile and do not ship well, but dried apricots, concentrated sources of the same nutrients, are widely available. Apricots, both fresh and dried, contain natural salicylate (an aspirin like compound), which may cause an allergic response in sensitive people.
Bananas	Benefits
	Bananas can be easily digested by virtually everyone, including infants and the elderly. This fruit also supplies a substantial amount of potassium along with significant amounts of vitamin B6. Bananas also have a small amount of folate (folic acid) and vitamin C.
Blackberries	Benefits
	Blackberries are considered to be an astringent because of their high tannin content. Studies show that tannins tighten tissue, lesson minor bleeding, and may help to alleviate diarrhea and intestinal inflammation. Blackberries abound in antioxidants, such as anthocyanin pigments, responsible for the purplish-black color of blackberries and may impart health benefits because of their antioxidant properties. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid; all may provide protection against cancer and chronic disease.
Blackcurrants	Benefits
	Blackcurrants have a high vitamin C content – four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.
Blueberries	Benefits
	Blueberries are good news all the way. These delicious berries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable. In fact, blueberries were at the top of the list of 40 fruits and vegetables tested for their antioxidant potential. The group of substances that put the "blue" in blueberry--anthocyanins--are probably responsible for much of the fruit's antioxidant power. Blueberries also contain ellagic acid, which has been shown to have anti-cancer properties. Blueberries also boast a high fibre content; and much of that fibre is pectin, a soluble fibre that helps lower cholesterol levels.
Cherries	Benefits
	Cherries are nicely supplied with nutrients, notably pectin (a soluble fibre that helps control blood cholesterol levels), vitamin C, and beta-carotene, with some potassium. (Sour cherries, which are sometimes called "pie cherries," have considerably more vitamin C than sweet cherries do, though much of it is lost when the cherries are cooked.) Cherries are also high in a number of phytochemicals, including: anthocyanins (pigments responsible for the red and blue colors of fruits and vegetables), which may have anticancer properties based on their antioxidant activities that defend cells against harmful carcinogens); and quercetin, a so-called flavonoid.
Cranberries	Benefits
	The health focus on cranberries of late has been on their apparent effect in preventing urinary tract infections. Researchers are not sure of the precise mechanism, but it may be that the tannins in the berries (which contribute to their mouth-puckering tartness) help fight certain bacteria. Cranberries, like a number of other berries, also contain ellagic acid, a cancer-fighting phytochemical.
Figs	Benefits
	Figs, fresh or dried, lusciously sweet figs are a superb source of fibre, thanks to the tiny seeds that fill the fruit. Most of the fibre is insoluble, but about one-fifth is soluble. Other nutritional assets include good amounts of potassium, as well as some manganese, iron, and calcium.
Grapes	Benefits
	Grapes are not notable for their nutrient content. The table grapes that we eat fresh have only low to moderate amounts of vitamins and minerals. But some varieties are good sources of vitamin C. Their juiciness and natural sweetness, combined with a low calorie count, make them an excellent snack and dessert food.
Grapefruit	Benefits
	Grapefruit provides a variety of important nutrients. It has an ample supply of pectin, the soluble fibre that is effective in lowering cholesterol levels, and a good amount of potassium, which is important in controlling blood pressure. It is also a valued source of vitamin C: Half a medium-size grapefruit--a typical serving--supplies more than 45 milligrams. And pink-fleshed varieties, unlike white grapefruit, contain beta-carotene--an antioxidant nutrient that may help prevent cancer. Another phytochemical found in pink grapefruit (and in few other popular foods) is lycopene, which seems to have a protective effect against certain cancers.
Kiwi	Benefits
	Kiwi fruit blends well with other fruits and makes a striking garnish, but it is also highly satisfying (and nutritious) eaten on its own. Ounce for ounce, it is higher in vitamin C than most fruits and is a decent source of potassium.
Lemons	Benefits
	Besides supplying substantial amounts of vitamin C, the main benefits of lemons relate to their seasoning potential. By adding tart fresh lemon juice and lemon zest to recipes can reduce the amount of salt needed to enhance the flavors in rice, potatoes, salads, and cooked vegetables--while adding no fat and negligible calories.
Mango	Benefits
	The mango, is a splendid source of beta-carotene, as its vivid orange flesh would suggest. It also supplies plenty of vitamin C, some vitamin B6, and even some vitamin E.
Melon	Benefits
	Melons are a good source of potassium and vitamin C, and like pumpkin or butternut squash--the orange-fleshed varieties have exceptional amounts of beta-carotene.
Orange	Benefits
	Valued for its vitamin C content. It is, in fact, the primary source of vitamin C for the majority of North Americans. But oranges have more to offer nutritionally than just this one nutrient. A small orange (about five ounces) contains generous levels of folate (folic acid), potassium, and thiamin, as well as some calcium and magnesium.
Papaya	Benefits
	Papaya, sweet and refreshing, they supply good amounts of vitamin C and folate (folic acid), and some potassium. Papayas also contain an enzyme called papain, which aids in digestion.
Peach	Benefits
	Peaches supply some beta-carotene (especially the darker-fleshed varieties) and vitamin C. They also supply boron and a fair amount of fibre, about half of it soluble.
Pear	Benefits
	When eaten with their skin, pears are a good source of dietary fibre, providing slightly more than an equivalent number of apples.
Pineapple	Benefits
	Pineapple's lush, tropical sweetness is reason enough to enjoy it any way you can, but this fruit also contains vitamin C and manganese. This fruit's most promising nutritional asset, though, may be bromelain, a natural enzyme found in both the fruit and the stem.
Plum	Benefits
	Some plum varieties are specifically bred so that they can be dried and still retain their sweetness, to become prunes. The varieties that we call plums are mainly eaten fresh, but they are also canned or processed into jams and jellies. Plums provide some fiber and vitamin C.
Raspberry	Benefits
	Red raspberry is most often the source of a dietary supplement sold in many health food stores called ellagic acid. This substance found naturally in raspberries belongs to the family of phytonutrients called tannins, and it is viewed as being responsible for a good portion of the antioxidant activity of this (and other) berries.
Strawberry	Benefits
	Strawberries are nutritional jewels. Rich in dietary fibre and offering good amounts of vitamin C and manganese, strawberries are also an excellent source of ellagic acid, a phytochemical that helps combat carcinogens. They are also a good source of antioxidant flavonoids, such as anthocynanins. Strawberries come in second (blueberries are first) for their antioxidant power.

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